Running Form: Correct technique and tips to run faster

[@Vokalplus]

Low quality video, high quality content. Thank you.

[@jarekanubis712]

VokalPlus '

[@mrkinetic]

Seems like a good video to me.

[@RunWithDrHowey]

I agree

[@edmundryan3165]

Quality is pretty good for a video from 2013.

[@Tony-zs2ow]

@@edmundryan3165 iron Man was released in in like o9

[@skaterdave03]

Running form needs to be taught in school PE classes starting in grade school.

[@kobeyjoe2312]

this is the smartest thing ive heard all day

[@BlueBirdMasquerade9]

Sad that now they've turned grade school gym classes into forty minutes of party games or worse: no gym class at all. Spent my middle school years in PE class alternating between duck duck goose and messy back years. When I got to high school I was so out of shape I couldn't even finish a mile run in PE

[@JamesDunne]

+Discount Charlton Heston Very true! Kids learn these physical skills so quickly too.

[@xinic5]

I know. Our schools are so fucking retarded. None of this is taught so no one ever learns. And in art class, basic one and two point perspective, shading and the like are simple enough for children to grasp, yet aren't taught at the Elementary school level.

[@fuzzyotterpaws4395]

but its fun though i rather do dodgeball and games than exercises if i needed to thats what i did in elementary school

[@chrisbudge4542]

Eye opener for me, I had been running with my head down and didn’t even think about it. I’m embarrassed to say this is probably why I was a liile light headed after some of my runs. Thanks guys!

[@ressalg]

I watched this video yesterday and learned that 180 is the ideal stride rate. Today I went out to do my normal workout, a 5 mile loop. Being a musician, I have a metronome app on my phone. I set it to 90 beats per minute, and used that to maintain 180 strides per minute, by timing my stride so my right foot landed on each metronome beat. I had to shorten my stride from its normal length to to maintain that stride rate, but I ended up running a PR with what seemed like only slightly more exertion than normal. So thank you, Sandi and Sage.

[@bradcampbell5766]

Shorter strides put less stress on the knees. I also learned that way of running, and although it slows me down to a 10 minute mile I still get a good workout. What is PR?

[@urklenurkle]

Do you remember how much you shortened your stride?

[@CrystalcastleL7]

Brad Campbell PR= Personal Record

[@gregandsusanhouston497]

It was a pleasure meeting you Sage at the 2023 Canyons Endurance Runs last week in Auburn, CA!

[@mr.moseby627]

Thank you! This will help me catch those damn kids.

[@cinthyaverasteguieffel8896]

.. Ahajaj!

[@JustinSane50]

Suspect

[@maryannewanjohi3431]

😂😂

[@utharkruna1116]

Get a gun. Don't have to leave the house.

[@azsegrxdhtfgvijnkomlewrhtg9508]

I ran 8 miles the other day after having not run in years. I could hardly lift my feet off the ground for three quarters of the run. I could hardly breath for three quarters of the run and I ended up running very slow but I just kept going. That's one of the things I really like about running. The fact that no matter how hard it is it's actually easy in a way because all you have to do is just keep going. Even though I could barely lift my feet off the ground and I could barely walk and had to lie down for an hour when I got home before I could do anything I felt like I could've ran another 8 miles at the end of the run before I stopped. Once I stopped I was completely out of the zone.

[@wallibaba8659]

Are get faint after that

[@johnhenry4389]

Thanks guys. You've reminded me that I need to do more core work...I hate core work!

[@RunningWildSandi]

Lol. That's why I said 1 minutes a day is better than nothing. :)

[@salvadorhughes99]

That's nice www.flipsnack.com/KristinerHoag6X64

[@jerrysimmons6185]

Running Wild

[@jerrysimmons6185]

Jerry Simmons

[@Jonilo5Extras]

+John Henry Does diamond-pushups count as core work? :)

[@NELSONG12]

Great info. I tried this new technique this morning and I ran faster, felt more fluid but because it was new to me I got a little more tired. I will keep working on my technique.

[@dakotaboy80]

3:55 This is what the world looks like without glasses or contacts.

[@bullmeatt]

mine are about 2x worse and im not even that bad though

[@korrine888]

Mines sooo much worse than this lol faces are blobs with no detail at all. I’m -4 in both eyes

[@richardsantanna5398]

Right on! Lol

[@utharkruna1116]

Oh, my normal vision

[@JenniferWoellert]

I want to show this to a guy who runs in my neighborhood- he looks like he’s running backwards he leans back so far!

[@HJDL]

@Yolo Nani?!?!

[@luvpinkhellokitty]

I just wanted to say I LOVE LOVE LOVE this video!! Thank you for the great info. I just finished running my 1st 10K run, and now I want to do more...but I just don't want to get injured, and this video has helped me tremendously.

[@juikja]

Hey Congrats! What was your time?

[@luvpinkhellokitty]

I am still slow...I was done at 1 hour and 25 min...I had stopped to take pictures at the Disney park of Star Wars Characters. I want to continue to run...as long I don't get injured. That's why I love this video!!

[@aleksander60v]

+luvpinkhellokitty Important to get a foundation :)

[@Vo2maxProductions]

Thanks for the feedback! Sandi and I will be working on posting more informative videos on what we've found helpful for running and living a healthy lifestyle. We really appreciate the support and your views!

[@TheSublimeLifestyle]

Wow! It’s crazy to see how time works.

[@claireelyse5992]

I'm joining cross country with no prior experience of running. this is very helpful.wish me luck

[@alexs.3383]

You can totally do it! Be patient with yourself and nourish your body and you will keep improving if you try your best. Also if you feel any sort of weird pain when running tell the school trainer or your coach so it doesn't get any worse! Have fun!! :-)

[@nicholasberardi6428]

Thats great hopefully you get a good mile time because that will take you a long ways in terms of the sport.

[@bradcampbell5766]

My advice is to not be concerned about scoring points for the team, or winning. In x-country the important challenge is your personal mind-body connection. Start off slow, and you will get faster naturally. The important thing for me is to do the workouts, and put in the miles that your team is doing daily. I ran x-country just to condition myself for wrestling, and because I liked it for stress management. We would run in beautiful areas, sometimes along a coastal road, or on a beach, and sometimes up and down hills in the woods. Before you know it you will be able to run 5 miles or more every day!

[@hopewatson6833]

I love cross country with a passion. Take your time getting used to it.Try to learn to find things you enjoy about the process.

[@treecek]

Don't run. It wrecks your body.

[@PahlaB]

Lots of great information here, and really enjoyed all the scenery! :)

[@rowebil00]

0:59 Sprint track and field practice! I loved it. Those were fun - leaning forward and once you're ready to fall, take off!

[@BucketlistFitRunning]

This is still the best video for form on youtube. I just looked it up to show my wife this time!

[@dannyho6786]

respect your wife creep, do no demean her !!! old chap...

[@Rebeccalouisefitness]

Great tips! This will help a lot of people!

[@ferdiyansurya]

Great tips! After running for some some distance, the 'lean forward while keeping body straight' and the 'keep your head up' is quite a challenge.

[@karlpalmgren6069]

For me I never ever had that natural talent in any physical sport or traning, I am roughly 172cm or 5.7 ish with very small hands and wrists so neither sports or lifting was anything i was cut out for. This though, i just realized i am such a natural runner, doing sports growing up i was really awfull at technique so i focused on basics so i got light strong tenacious muscles. All of these things in the video came naturaly to me and it's like I can just keep running. After only 3 weeks of traning i ran 36 km in one go! :)

[@ethanjohnson1049]

+Karl Palmgren That's awesome!

[@femke922]

+Karl Palmgren wow that's really good! 35 KM is tough.

[@jpersonen98]

+Karl Palmgren Wow dem excuses. U think Zlatan, Messi, Jagr, Jordan or any other fking pro athlete got where they are today only cause of their talent? Hell fking no. They practiced 7 days a week for years. Having talent isn't the most important thing. Its the guy who works the hardest who gets what he wants. U being 172cm long aint no fking excuse either. There are NHL forwards dats shorter than u, and Messi, possibly the best european footballer of all time, is 169 cm long. If u dont wanna work hard and grind dats fine, but dont come will bullshit excuses like dat.

[@jpersonen98]

+Karl Palmgren and no one is a great techniqal athlete unless u practice, which i dont think u did.

[@ethanjohnson1049]

+Joel B you don't know this person. maybe they really did do it. for all I know you could be absolutely right. if someone has a high metabolism and their muscles have a good storage of good sugars and the oxygen gets there easily, they could very well do this. 36km in one go could mean they jogged very lightly too, on flat ground, in the cold. don't throw around things you don't know. besides, you can be anyone you want on the Internet right?

[@asfdragon]

Always great to work on running form. This can make you a more effective runner and improve pace.

[@shekhar]

Absolutely love how humble both you and Sandi are!

[@paulsackles1329]

Sage, Sandy;. great instructional video. I'm a heel striker, working toward fixing that. A little slo-mo on the right form would also be helpful. Keep up the great work.

[@jacobjorgenson9285]

Paul Sackles I burned out two back disks running heels in two marathons and a Ironman . L4-5 are shot. Low impact core focused training has me finally living pain free without surgeries.

[@jmcnutty]

Just started running and found this really helpful in completing my first 5k. Great content!

[@Eric-jb1ym]

Of course this vid is in Boulder, CO. OF COURSE!!!

[@draconiane]

Spot on, I just ran a nice controlled 7K and made sure to stop every 500meters and stand tall, lean forward at the ankles to begin my stride again. Finished my run feeling really good no pain despite adding some sprints in near the end. Thank you Sandi and Sage!

[@groeiendekaas9416]

i said i was gonna run a marathon next year i made a huge mistake :( but im fucking doing it

[@xinic5]

I said I was going to write a comic by Oct 2015, still only got three pages....

[@abelton20]

Kaas is baas

[@h.h.7558]

Are you Gob Bluth?

[@groeiendekaas9416]

universal contemplation 3 months later i still havent trained... FML

[@xinic5]

groeiendekaas Dude, Pokemon Go! Best motivator... Well that and a running chick with a nice ass...

[@heavywhere]

What a great help this video is for us newbies. Being in good shape but at 38 yrs old I'm finding that my knees have started to annoy me toward the end of a 4 mile run I've been doing for the past 2 weeks. I think I saw this video at just the right time to make sure I don't injure myself. Thanks guys.

[@melissazapata3866]

I really want to start running but I look like a dinosaur chicken that tires out quick. Hopefully this will help.

[@sarahkeats1741]

Omg I died laughing thinking about what a dinosaur-chicken would run like, thanks for that!

[@stocksstocks2314]

A tired dino chick? That's like illegal in Canada

[@blackbird5634]

I'm more of a bubbling, sweating pot of cartoon noodles puffing along legs and arms 'akimbo!'

[@mmon764]

Who cares what you look like.... just go out and run. Get fitter. Be the best you.

[@seanmacreachtain1742]

T Kamp Why are you watching a running video then?

[@TheEquebrado88]

I used to be a soccer player but now I'm more of a bodybuilder, but this information was very helpful! I don't run as often but when I do run I keep conscious about what I'm doing in order to avoid joint pain. This video was very helpful because now I have a better idea of what to do when I run in order to and continue lifting the following day without pain. Thanks guys!

[@SuperSilver7591]

was that a weird version of Sail in the intro?

[@amommalemnganbasingh5726]

+Stephanie T haha

[@ramansahota1563]

The better version of Sail!!

[@marin9278]

Yep

[@2327adina]

Did you find the remix from the intro?

[@gregackerson5957]

Now it's stuck in my head

[@sandran.117]

Such an awesome video thank you so much im in love. Im going to start running tomorrow in the mornings like 6am from now on and this is such a great start to my running journey!

[@zain4019]

sandra n. Good luck! :) and don’t give up! You can do it:)

[@schizzultz]

Some great tips, thank you!

[@foxtowercommunications]

Great advice here to improve my stride. Will see how this affects my cadence over the next few weeks against my Garmin readout. Always a good idea to work on your core!

[@andreapal3841]

People can look on the internet to learn basic human functions, what a time to be alive

[@gendale9992]

Bob. Black hahaha true

[@yugurtz]

Bob. Black Basic in your world. Why are you even here?

[@vasihris5956]

When they no longer are taught (either by parents or teachers in schools); when you don't want to spend money on specialized coaching, when you're looking for an easier and quicker, even discrete way of improving on something you've taken on; I don't think it's all that bad, but I do believe that they need to be passed onto generations as general knowledge. If they are not taught, the newer generations could go on with their lives without even hearing about those awesome things.

[@yugurtz]

it's not basic if people have done it the wrong/inefficient way their entire lives. Nothing wrong with learning proper technique.

[@RobManser77]

Obviously everyone can run, but it’s not obvious how to do it properly. I know from bitter experience that if you just start running regularly without coaching, even with high quality running shoes and a body used to sport, it’s easy to get injured. I messed my knees up and took years to recover, but recently saw a decent coach and am now running regularly without injury. Proper technique is absolutely essential in my opinion.

[@sergiothephotographer]

Great video, thank you. Short and to the point. I started running this year and this helps a lot!

[@VIV292]

yeah my form is horrible thanks for the reminder

[@andrewjones2149]

Thank you. Prepping to relist and needing to hit 2 miles in 13 minutes or less. This helped a lot!

[@JamesBrown-zp9xe]

where was this filmed? australia? this landscape looks absolutely breathtaking

[@manuelaedwin]

And still... a 52 years old half-marathon runner from the Netherlands can pick up some pointers from this clear video, thanks.

[@jimmyjack9255]

Oh...quick and light on my feet. Well, I weigh 240...FML.

[@jimmyjack9255]

👍

[@Prakash1990100]

Jimmy Jack interesting points ,if anyone else wants to discover best half marathon training plan try Sarparder Running Expert Starter (just google it ) ? Ive heard some great things about it and my friend got excellent success with it.

[@girotown566]

Ride a bike!

[@yomama7049]

That only means you'll lose weight faster and more consistently than someone lighter than you for the same effort. Good luck. :)

[@alexs.3383]

+(T.T) _(-.-) _(.-.) _( :/)_ (:D)___( ͡° ͜ʖ ͡°) that's not true at all... If someone has a lot of extra weight then any exercise will aid weight loss even if it takes awhile

[@ShowDonkeys]

I keep coming back to your video for a refresher on running mechanics. One day I will perfect my running stride, but until then I greatly appreciate your info.

[@ios254]

Good tips. It is true, though, that you tend to fall apart as you get more exhausted, and begin all the bad habits, such as slouching, and not focusing on arm swing and keeping your back up straight, and contributing to a bunch of wasted motion. I must look like a real goon, at that point. I really need to start doing warm up runs before my actual runs because the first 1.5 miles always seems the toughest, and I always find myself asking, "why do I do this to myself?" but not long after I think,, "oh yeah!" Which is a scary thought because I had stopped running, years back, and I know people who have stopped running before and you immediately forget how good it can feel!

[@garyboyle4066]

The first mile I'm like why but then the feel good factor kicks in and it's go go go 👍

[@wildrockjumper7282]

Well presented ! When off trails, focusing on every move, every step is crucial... Almost anticipate what the ground texture would be like before stepping on it.

[@tunghoilam2666]

Where is the location of this film ? It is beautiful landscape. It looks ideal running terrain and good weather.

[@HarryNetzer]

looks like boulder co

[@HEAD3455]

Harry Netzer yep that's a suburb really nice in colo could be bolder

[@ChefROCK69]

boulder. track portion is at fairfield high school.

[@azaharalli1227]

@@HEAD3455 hgh hnk

[@Egone13]

Super useful to reinforce good behavior! Having these few tips spelled out help me the most when I'm exhausted and begin to lose form.

[@stevefowler1787]

as a U.S. Recon Marine vet who has done some ultra marathons I must say that is one of the best running vids I have ever seen....nice job...btw the girl is crazy cute.

[@dylok4200]

Good video and nice tips. I don't like the marathons but can still use these tips. There is nothing like running on a trail by yourself, no distractions, complete alone time.

[@CyprinusCarpioDiem]

Running secret: "The floor is lava fools!"

[@patrickbarks997]

Great video, thanks. I like how you explained WHY you need these different things for good running form. Some websites just tell you what to do without telling you WHY to do it.

[@MiguelExhale]

Diet plays a huge role.

[@hafizalimolloia1144]

Miguel Henry

[@thetraveller3545]

So true 👍🏻

[@Fishbowlfx8]

Miles, yards, feet. Like a refrigerator can't get away with these measurements. Essential content.

[@ColinForBooks]

"light on your feet" I laugh, seeing how I outweigh you guys by at least 50 lbs! lol. But I'm getting there!

[@Anna-jj9ih]

Your picture looks like you just said exactly that

[@walksalot_talksalot]

Thanks for emphasizing core and all the other great advice!!

[@Dribbles88]

2 Things... 1) She is GORGEOUS!! 2) Anyone have recommendations for marathon running shoes, I usually run on grass but ever so often I take the trails.

[@DivTechGaming]

Idk about marathon but I wear xc spikes in xc

[@Dribbles88]

DivTechGaming Yeah I did too when I was in XC but I don't run on the track anymore so I moved away from the spikes.

[@noahquintana9759]

Try out saucony

[@lydieguercin6829]

Maybe Nike lunar glides or a pair of free runs?

[@Soflo.Florals]

Hookas

[@keycontroller1]

Just great running tips: me a late " restarter" but amazed at how much knowledge and expertise can be conveyeyed by KZbin. btw. WHERE were your videos filmed - what fabulous landscapes?!

[@superoxidedismutor]

keep your neck open, yeah kinda hard when it gets technical on a trail lol

[@snow.flower]

Damn that background and location is amazing!!! I’d run every day in that environment

[@PinkPoodleVlogs]

I am running my first marathon in October.. I am just coming back from a torn ACL, and I started vlogging about it. I am so nervous, yet excited to be running this marathon! If anyone has any tips that would be AWESOME

[@PahlaB]

How exciting for you!! Make sure you do regular strength training to get your legs and core strong and keep your knee safe. I'm going to check out your vlog. :)

[@zecle]

good luck

[@Tomasmoravia]

Tip 1: Learn to run with barefoot shoes (not landing on your heel, thats dangerous). Tip 2: Win. Good luck and have fun.

[@toonsgambling4600]

Need more tips

[@SoleGirlsRun]

yayyy!!! Sole awesome how did it go?

[@sipandstroll-craftbeerrunn343]

Yes and yes! I show this video to everyone who gets into running very great info guys

[@luvelydoll]

that moment when I'm watching this for my pe final lol

[@jasvirlota716]

Great tips, my running has improved 100% thank you.

[@jollys3493]

How to deal with Shin Splints?

[@dirtyhabit92]

Stretch your calves a couple of times a day.

[@deevins9009]

Ice always helps me the most. Other than that, work on being light on your feet.

[@JamesDunne]

Some great running tips here guys :) Nice job

[@kanikasingh889]

I am overweight and feel really conscious when I run ...plus by throat goes really dry

[@soaper98ofwgkta]

Child Of God u have to find a place where u r comfortable like a trail maybe even farther from your area and start small and make sure every day u do a little bit more whether it’s the time or this time u didn’t take that break or this time u went a couple extra seconds just as long as u keep progressing Ull soon be able to run like every one else I’m 23 and just started and I never ran all my life because I was embarrassed I wasn’t doing it right and jiggling now I’m a couple months in (I started with the stair master before I got to running which I recomend 10000000% to start with ) and I’ve lost weight and when I felt a little bit lighter is when I started the running also start walking and during your walk just do bursts of jogging to get ur heart rate up and make your walk count for a lot more good luck

[@treecek]

Don't run. The only technique is whether you have a body for running. If you don't, you will wreck your body permanently

[@Spicer24]

Thank you for the tips! I am in love with the views in your video!!

[@dubidooba7930]

I hate running outside because I feel like I'm getting judged so I use the treadmill. Can I train for cross country on the treadmill?

[@MrDanii95]

Go run in the mornings!! There's no one outside, occasionally 1-4 people. Plug in some headphones. Check out some trails near you maybe?

[@dubidooba7930]

+Danny Sierra thank you! Maybe I'll try to wake up earlier :)

[@MrDanii95]

Yes! Motivation + habits

[@chargeecho9882]

Hey :) yeh running in the morning is great but don't not do something that'll boost confidence because of people judging you! At least your striving for something whilst they're just living daily life :)

[@THEJMILLSBAND]

Yes

[@jasminegeorge1225]

I am a new CC runner in my school. Will definitely be using these tips both in practice and in races.

[@rexviper8]

are you guys under the witness protection program? why are your faces blurry...

[@SSgtShady]

Sage, wanted to thank you for your great informative channel. ive been looking for a shoe that works for me, and today I finally bought a pair of Hoka Challenger ATRs. I did not even know about Hoka before I found your channel, so thanks! Super excited to get these on the road.

[@xinic5]

So to run properly, I have to run how I imagine a jester runs...

[@xinic5]

Feel the jester, beee the jester as he runs away from idiots who can't take a joke.

[@martinwhosoever]

Awesome video. Very simple and useful information. I just started running about 2 months ago but definitively need to improve my techniques; now I know how. God bless you!

[@talkinsoccer]

+Martín Fallas It's easier when you have more miles under you too, but yeah - for you just doing drills and core a few times a week will set you up for long term success! Everyone's form is weak in the beginning because 1) our bodies aren't used to running and 2) our running specific muscles are very underdeveloped! so don't worry you're not alone!

[@martinwhosoever]

+Justin Horneker Thank you Justin! You're absolutely right.

[@bigdeal4147]

sandi nypaver is gorgeous!

[@everydayhealthandtriathlon7387]

Great information, very helpful! Loved the scenery at the track as well!

[@chaseg59]

"Allowing gravity to naturally propel me forward." K

[@guardian6912]

+chaseg59 it's true

[@boxybox100]

I just tried it. Confirmed it works

[@crescentra]

Found this old video and follow the middle landing step and 180 SPM, cut over slightly over 1min in my 5K in 1 week! hope to keep it at this pace for another few weeks and then looking for the next video to go faster - thank you!

[@movement2contact]

i would throw up and die after 100m of running... #nailingit B-)

[@MrTweetyhack]

If you died now, you wouldn't have to run at all

[@movement2contact]

MrTweetyhack i'm not running while alive either, how about that?

[@js401]

Excellent advice. I've watched this video a few times - lots of good advice

[@mayploy6869]

Yet another video about running technique filmed in Boulder lol.

[@videostar75]

Probably a nicer place to run than Dublin

[@joelan87]

Thank you for taking the time to make this video

[@jeremyl8473]

She is absolutely beautiful!

[@johnnelligan4091]

I did not think young people of today thought of form . Nice to see You young kids doing so .

[@AntonBogomolov]

good material but poor sound!

[@raulcarrizalez4498]

excelentes tips,,,

[@JoeBlow-cw4pu]

So wait......its left foot, right foot, left foot, right foot continuously?? Jeez.......I've been doing it wrong for 20 years........I always started out with my right foot and kept my arms stationary. I have to swing my arms too??? No one ever told me this.

[@soon1429]

😂

[@TheVRTester]

+Joe Blow Smart Ass.

[@armandosoto7318]

Doekekeqq

[@dulalkhan1423]

iRunDutchie piuytljhgfn

[@yumajana]

I agree, this video is really non-informational + in one moment she demonstrates how to run and she does it wrongly... At 5:00 she sprints almost on her toe and doesn't lift her knee enough... bad video

[@jeffcummins1408]

Thank you. This is excellent. Simple advice, easy to understand.

[@wadisanaa]

i aint into running. screw that. but watched the video because the woman in this video has great set of legs. God bless them. A m e n. p/s dont judge me

[@fabiopreka]

lmao

[@treecek]

You are smart. Running wrecks the body.

[@samirbousboula7541]

Nice content !! I’m 36 years old never run in my life not even 1 or 2 miles , I started 3 months ago this video help me a lot , now I’m tuning around 40 miles a week , my time pace getting improved I’m happy healthy 🏄‍♂️ trying to improve my marathon time ,

[@RunningWildSandi]

So glad to hear that!

[@sweetfreesia3587]

They sound sooooooo bored

[@MooMooMath]

Helpful video Simple but effective drills. You can also download coaches eye which is a free app and videotape your running in order to watch your running frame by frame to see your own form.

[@EternalSilence4ever]

I love the breakdown of the components of running like this. It's very organized. Love the video. Thanks :)

[@Lisa0529]

Excellent insights -- wonderful landscape too!

[@refugio3corazones]

I just started running and it has been very hard this information is very useful. Thank you.

[@airborneshodan]

Brought back a lot of good memories of CU.

[@brettmacoy6651]

Watched a few of your vids yesterday and ran knee pain free today 👍

[@arifinablegail]

Thank you so much for the GREAT info ! Feels like I've to learn over and over again, thanks!

[@malloriehorton4566]

Thanks, I'll definitely be doing some core workouts.

[@pearhat640]

Thanks for sticking to point

[@runcoachm]

Great video! Usefull for all runners.

[@iroie21]

Well done guys I'm fitness instructor and personal trainer in el Toro fitness but my adventure with running just beginning and I find your video was really helpful good job👍💪